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STeGoR
10-02-2006, 03:13 PM
Proteins

Food --> Portion --> Protein --> Carbs --> Fat --> Calories

Bass (4oz) (21g P) (0g Carbs) (2g Fat) (102 Cals)
Beef, lean ground (4oz) (23g P) (0g Carbs) (11g Fat) (191 Cals)
Catfish (4oz) (20g P) (0g Carbs) (4g Fat) (116 Cals)
Chicken Breast-skinless (1 breast/4oz) (27g P) (0g Carbs) (6g Fat) (165 Cals)
Chicken Light Meat-skinless (1c) (43g P) 0(g Carbs) (6g Fat) (226 Cals)
Cod, baked (4oz) (26g P) (0g Carbs) (2g Fat) (122 Cals)
Cottage Cheese, low fat (1c) (31g P) (8g Carbs) (4g Fat) (160 Cals)
Crab (4oz) (20g P) (1g Carbs) (2g Fat) (102 Cals)
Egg White (1 Large) (4g P) (1g Carbs) (0g Fat) (20 Cals)
Flank Steak (4oz) (24g P) (0g Carbs) (7g Fat) (159 Cals)
Halibut (4oz) (24g P) (0g Carbs) (1g Fat) (105 Cals)
Harring (4oz) (20g P) (0g Carbs) (7g Fat) (143 Cals)
Lobster (4oz) (20g P) (0g Carbs) (2g Fat) (98 Cals)
Scallops (4oz) (17g P) (4g Carbs) (0g Fat) (84 Cals)
Shrimp, Boiled (3.5oz) (21g P) (0g Carbs) (1g Fat) (93 Cals)
Snapper (4oz) (22g P) (0g Carbs) (1g Fat) (97 Cals)
Swordfish (4oz) (22g P) (0g Carbs) (5g Fat) (133 Cals)
Tuna, water packed (4oz) (33g P) (0g Carbs) (2g Fat) (148 Cals)
Turkey, Light meat (4oz) (33g P) (0g Carbs) (4.5g Fat) (177 Cals)
Venison (w/min Gristle) (4oz) (24g P) (0g Carbs) (5g Fat) (141 Cals)

Carbs

Food --> Serving --> Protein --> Carbs --> Fat --> Cals

Bagel (1) (11g P) (56g carbs) (3g Fat) (295 Cals)
Black Bean Soup (1 cup) (6g P) (20g Carbs) (1g Fat) (113 Cals)
Bread, Rye (1 Slice) (4g P) (19G Carbs) (1g Fat) (101 Cals)
Bread, Wheat (1 Slice) (2g P) (11G Carbs) (2g Fat) (61 Cals)
Cheerios Cereal (1c) (3g P) (22g Carbs) (1g Fat) (110 Cals)
Corn (1c) (5g P) (31g Carbs) (2g Fat) (162 Cals)
English Muffin (1) (5g P) (26g Carbs) (1g Fat) (133 Cals)
Kidney Beans, cooked (1c) (13g P) (38g Carbs) (0g Fat) (204 Cals)
Lentil Beans, cooked (1c) (16g P) (39g Carbs) (0g Fat) (220 Cals)
Navy Beans, cooked (1c) (16g P) (50g Carbs) (1g Fat) (273 Cals)
Oatmeal, cooked (1c) (6g P) (52g Carbs) (6g Fat) (142 Cals)
Pancake, plain (4" diameter) (2g P) (8g Carbs) (2g Fat) (58 Cals)
Pasta, wheat, cooked (1c) (8g P) (37g Carbs) (1g Fat) (180 Cals)
Potato, baked (1 medium) (3g P) (36g Carbs) (0g Fat) (156 Cals)
Potato, Boiled, Skinless (1 medium) (3g P) (27g Carbs) (0g Fat) (120 Cals)
Rice, Brown, Cooked (1c) (5g P) (45g Carbs) (2g Fat) (218 Cals)
Rice, White, Cooked (1c) (3g P) (39g Carbs) (0g Fat) (168 Cals)
Rice, Wild, Cooked (1c) (4g P) (35g Carbs) (0.5g Fat) (160 Cals)
Shredded Wheat Cereal (1c) (4g P) (31g Carbs) (1g Fat) (149 Cals)
Squash, Yellow, Cooked (1c) (1g P) (30g Carbs) (0g Fat) (144 Cals)
Wheaties Cereal (1c) (3g P) (23g Carbs) (1g Fat) (153 Cals)
Yams (1 medium) (5g P) (48g Carbs) (0g Fat) (212 Cals)

Roughage

Food --> Portion --> Protein --> Carbs --> Fat --> Calories


Asparagus (1c) (4g P) (7g Carbs) (0g Fat) (44 Cals)
Broccoli (1c) (5g P) (7g Carbs) (0g Fat) (48 Cals)
Cauliflower (1c) (2g P) (11g Carbs) (0g Fat) (52 Cals)
Celery (1c) (1g P) (5g Carbs) (0g Fat) (24 Cals)
Cucumber (1c) (1g P) (4g Carbs) (0g Fat) (20 Cals)
Green Beans, cooked (1c) (2g P) (9g Carbs) (0.5g Fat) (48 Cals)
Green Onions, cooked (1c) (1g P) (10g Carbs) (0.5g Fat) (48 Cals)
Horseradish (1tbsp) (0g P) (2g Carbs) (0g Fat) (8 Cals)
Iceberg Lettuce (1c) (0g P) (2g Carbs) (0g Fat) (8 Cals)
Mushrooms, cooked (1/2c) (2g P) (4g Carbs) (g Fat) (24 Cals)
Pickle, dill (1 large) (1g P) (4g Carbs) (0g Fat) (10 Cals)
Radish (10 medium) (1g P) (2g Carbs) (0g Fat) (120 Cals)
Diet Soda (12 oz) (0g P) (0g Carbs) (0g Fat) (0 Cals)
Spinach, cooked (1c) (5g P) (7g Carbs) (0.5g Fat) (120 Cals)
Tea (8oz) (0g P) (0g Carbs) (0g Fat) (0 Cals)
Tomato (1 medium) (g P) (g Carbs) (g Fat) (36Cals)
Turnips (1c) (g P) (g Carbs) (g Fat) (40 Cals)
Crystal Light (12oz) (0g P) (0g Carbs) (0g Fat) (5 Cals)

Fruits/Sugars

Food --> Portion --> Protein --> Carbs --> Fat --> Calories

Apple (1 medium) (1g P) (21g Carbs) (0g Fat) (88 Cals)
Apple Juice (1c) (0g P) (29g Carbs) (0g Fat) (116 Cals)
Applesauce (1c) (1g P) (27g Carbs) (0g Fat) (112 Cals)
Cantaloupe (2 slices) (2g P) (22g Carbs) (1g Fat) (105 Cals)
Grapefruit (2 slices) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Grapefruit Juice (1c) (1g P) (23g Carbs) (0g Fat) (96Cals)
Grapes (1c) (1g P) (28g Carbs) (1g Fat) (125 Cals)
Jelly, Fruit (1tbsp) (0g P) (13g Carbs) (0g Fat) (52 Cals)
Kiwi Fruit (1 medium) (1g P) (12g Carbs) (0g Fat) (52 Cals)
Nectarine (1 medium) (1g P) (16g Carbs) (0g Fat) (68 Cals)
Orange (1 medium) (1g P) (15g Carbs) (0g Fat) (64 Cals)
Orange Juice (1c) (2g P) (25g Carbs) (0g Fat) (108 Cals)
Peach (1 medium) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Pineapple Juice (1c) (0g P) (20g Carbs) (0g Fat) (80 Cals)
Strawberries (1c) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Watermelon (1c) (1g P) (11g Carbs) (1g Fat) (57 Cals)

Condiments:
Mustard
Worcestershire Sauce
Teriyaki Sauce (reduced sodium)
Sweet and Sour Salsa(check brands!)
Salsa
Nonfat Mayonnaise
Barbecue sauce
I Can't Believe it's not Butter - Spray
Molly McButter
Relish
Ketchup
Tempura Sauce
Fat Free Dressings(to an extent)
Heinz 57
Fat Free Sour Cream

Fat Substitutes for Cooking and Baking
Brown Sugar
Canned Pumpkin
Egg Whies or egg substitute
Broth
Non-fat cooking spray
Jam or Jelly
Prune Butter
Apple Butter
Olive Oil
Applesauce
Honey
Fruit Juice
Fruit Puree
Fat Free/sugar free yogurt
Fat Free cream cheese

*Two egg whites can be used to substitute one whole egg
*When a recipe calls for vegetable oil, substitute w/ double the amount of apple sauce.


HEALTHY ''CHEATS''
*Fat free/ sugar free pudding and Jell-O. Pudding is only 35 cals, Jello is 10, and add fat free cool whip for only 10 additional calories
*Buy sugar free popsicles and fudgesicles. Or, make your own sugar free pudding pops.
*Fat free/sugar free frozen yogurt.
*Make your own dip for veggies and baked chips w/ fat free sour cream, only 10 calories!

STeGoR
10-02-2006, 03:19 PM
Took me awhile to compile all this info, enjoy.

Les Paul
10-02-2006, 03:24 PM
garbanzo beans are very good for you as well....great to make hommus!!

STeGoR
10-02-2006, 03:27 PM
garbanzo beans are very good for you as well....great to make hommus!!

I'll eventually add to it ;)

Struct09
10-02-2006, 03:28 PM
Great list, but I'm going to be picky:

-Where's the list of healthy fats?

-Where's the bananas?! ;)

STeGoR
10-02-2006, 03:32 PM
Great list, but I'm going to be picky:

-Where's the list of healthy fats?

-Where's the bananas?! ;)

LOL, thats something else I was gonna add on there, just gotta research some more.

STeGoR
10-02-2006, 03:38 PM
My teacher called it "The bear in Hibernation Theory"

Not eating is a surefire way to DESTROY your metabolism! After you eat, your metabolism increases, after approximatly a few hours, it will start to decrease again and eventually hit bottom. However, ig you eat healthy, smart and small portioned meals/snacks every few hours, you will FORCE your metabolism to continuously work at a higher level.

If you dont eat enough, your metabolism becomes somewhat like a bear in hibernation. When a bear goes into hibernation, its body knows it will not be fed or given any nutrients for an extended period of time. Therefore, it holds an extra layer of bodyfat, and all your body processes(metabolism) slow down. This same thing happens to YOUR body. If your body get used to not being fed for a long period of time, it will hold/store calories, fat and nutrients, as it doesnt know when the next meal is coming. Just like a bear in hibernation - it's a survival mode. However, if you eat every few hours, you will "retrain" your metabolism. Your body will learn that it can afford to work more efficiently because it is getting adequate nutrition more often - it can AFFORD to use the calories you are taking in, as it knows more are coming!

At first, eating every few hours seems like alot of foos, and you might not seem hungry. However, keep it up and eventually, becaue your metabolism is more efficient, you WILL be hungry! You'll be able to tell what time it is by how hungry you are!

bobby1k2001
10-02-2006, 03:43 PM
where is the ice cream?

Goofxta
10-02-2006, 04:04 PM
Requesting sticky :p

STeGoR
10-02-2006, 04:51 PM
I almost have the good fats done, i'll post tomorrow

MikeDylan
10-02-2006, 09:24 PM
I incorporated your info with a list I've been working on. This has good fats and a couple things you might have missed.

Food --> Portion --> Protein --> Carbs --> Fat --> Calories

Fruit
Apple (1 medium) (1g P) (21g Carbs) (0g Fat) (88 Cals)
Apple Juice (1c) (0g P) (29g Carbs) (0g Fat) (116 Cals)
Applesauce (1c) (1g P) (27g Carbs) (0g Fat) (112 Cals)
Banana
Cantaloupe (2 slices) (2g P) (22g Carbs) (1g Fat) (105 Cals)
Grapefruit (2 slices) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Grapefruit Juice (1c) (1g P) (23g Carbs) (0g Fat) (96Cals)
Grapes (1c) (1g P) (28g Carbs) (1g Fat) (125 Cals)
Jelly, Fruit (1tbsp) (0g P) (13g Carbs) (0g Fat) (52 Cals)
Kiwi Fruit (1 medium) (1g P) (12g Carbs) (0g Fat) (52 Cals)
Nectarine (1 medium) (1g P) (16g Carbs) (0g Fat) (68 Cals)
Orange (1 medium) (1g P) (15g Carbs) (0g Fat) (64 Cals)
Orange Juice (1c) (2g P) (25g Carbs) (0g Fat) (108 Cals)
Peach (1 medium) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Pear
Pineapple
Pineapple Juice (1c) (0g P) (20g Carbs) (0g Fat) (80 Cals)
Plum
Raisons
Raspberries
Strawberries (1c) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Watermelon (1c) (1g P) (11g Carbs) (1g Fat) (57 Cals)

Complex Carbohydrates (FIBROUS)
Asparagus (1c) (4g P) (7g Carbs) (0g Fat) (44 Cals)
Broccoli (1c) (5g P) (7g Carbs) (0g Fat) (48 Cals)
Boiled Brussels sprouts
Cauliflower (1c) (2g P) (11g Carbs) (0g Fat) (52 Cals)
Carrots
Celery (1c) (1g P) (5g Carbs) (0g Fat) (24 Cals)
Collard greens
Corn (1c) (5g P) (31g Carbs) (2g Fat) (162 Cals)
Cucumber (1c) (1g P) (4g Carbs) (0g Fat) (20 Cals)
Green Beans, cooked (1c) (2g P) (9g Carbs) (0.5g Fat) (48 Cals)
Green Onions, cooked (1c) (1g P) (10g Carbs) (0.5g Fat) (48 Cals)
Green pepper
Iceberg Lettuce (1c) (0g P) (2g Carbs) (0g Fat) (8 Cals)
Kale
Mushrooms, cooked (1/2c) (2g P) (4g Carbs) (g Fat) (24 Cals)
Onion
Peas
Radish (10 medium) (1g P) (2g Carbs) (0g Fat) (120 Cals)
Spinach, cooked (1c) (5g P) (7g Carbs) (0.5g Fat) (120 Cals)
Squash, Yellow, Cooked (1c) (1g P) (30g Carbs) (0g Fat) (144 Cals)
Tomato (1 medium) (g P) (g Carbs) (g Fat) (36Cals)
Turnips (1c) (g P) (g Carbs) (g Fat) (40 Cals)

Dairy Products
Milk Skim/1% Low-fat
Cheese Non-fat/Low-fat
Cottage cheese Non-fat
Cottage Cheese, low fat (1c) (31g P) (8g Carbs) (4g Fat) (160 Cals)
Cream cheese Non-fat
Sour cream Non-fat
Yoghurt frozen/1% Low-fat/Non-fat

Lean Proteins
(LAND)
Top round beef
Top sirloin beef
Flank Steak (4oz) (24g P) (0g Carbs) (7g Fat) (159 Cals)
Beef, Extra lean ground (4oz) (23g P) (0g Carbs) (11g Fat) (191 Cals)
Venison (w/min Gristle) (4oz) (24g P) (0g Carbs) (5g Fat) (141 Cals)
(BIRD)
Chicken Breast-skinless (1 breast/4oz) (27g P) (0g Carbs) (6g Fat) (165 Cals)
Chicken Light Meat-skinless (1c) (43g P) 0(g Carbs) (6g Fat) (226 Cals)
Turkey, Light, fresh meat, not deli cuts)(4oz)(33g P)(0g Carbs)(4.5g Fat)(177 Cals)
Egg White (1 Large) (4g P) (1g Carbs) (0g Fat) (20 Cals)
(SEA)
Catfish (4oz) (20g P) (0g Carbs) (4g Fat) (116 Cals)
Cod (4oz) (26g P) (0g Carbs) (2g Fat) (122 Cals)
Crab (4oz) (20g P) (1g Carbs) (2g Fat) (102 Cals)
Halibut (4oz) (24g P) (0g Carbs) (1g Fat) (105 Cals)
Harring (4oz) (20g P) (0g Carbs) (7g Fat) (143 Cals)
Lobster (4oz) (20g P) (0g Carbs) (2g Fat) (98 Cals)
Salmon
Scallops (4oz) (17g P) (4g Carbs) (0g Fat) (84 Cals)
Sea Bass (4oz) (21g P) (0g Carbs) (2g Fat) (102 Cals)
Shrimp (3.5oz) (21g P) (0g Carbs) (1g Fat) (93 Cals)
Snapper (4oz) (22g P) (0g Carbs) (1g Fat) (97 Cals)
Swordfish (4oz) (22g P) (0g Carbs) (5g Fat) (133 Cals)
Tuna, water packed (4oz) (33g P) (0g Carbs) (2g Fat) (148 Cals)


Complex Carbohydrates (STARCHY)
Oatmeal, cooked (1c) (6g P) (52g Carbs) (6g Fat) (142 Cals)
Beans /Red/Black/Garbanzo
Kidney Beans, cooked (1c) (13g P) (38g Carbs) (0g Fat) (204 Cals)
Lentil Beans, cooked (1c) (16g P) (39g Carbs) (0g Fat) (220 Cals)
Navy Beans, cooked (1c) (16g P) (50g Carbs) (1g Fat) (273 Cals)
Whole wheat Bread/ Pita/Bagel
Wheat Bread (1 Slice) (2g P) (11G Carbs) (2g Fat) (61 Cals)
Rye Bread (1 Slice) (4g P) (19G Carbs) (1g Fat) (101 Cals)
Sweet/ White Potato
Potato, baked (1 medium) (3g P) (36g Carbs) (0g Fat) (156 Cals)
Potato, Boiled, Skinless (1 medium) (3g P) (27g Carbs) (0g Fat) (120 Cals)
Yams (1 medium) (5g P) (48g Carbs) (0g Fat) (212 Cals)
Cream of Wheat/Rice
Black eye peas
Whole wheat/grain pasta
Pasta, wheat, cooked (1c) (8g P) (37g Carbs) (1g Fat) (180 Cals)
Rice, Brown, Cooked (1c) (5g P) (45g Carbs) (2g Fat) (218 Cals)
Rice, Wild, Cooked (1c) (4g P) (35g Carbs) (0.5g Fat) (160 Cals)
Shredded Wheat
Kashi cereal
Muesli

Fats
Olive oil
Flaxseed oil
Canola oil
Sunflower oil
Safflower oil
Peanuts
Natural peanut butter
Cashews
Udo's essential oil blend
Italian salad dressing
Balsamic vinegar salad dressing
Filberts
Pecans
Almonds
Walnuts
Hazelnuts

randomality
10-02-2006, 09:46 PM
hehe, add some 97% fat free london broil to there, it's some lean beef!

london broil (top round):
3 oz: 4 grams of fat, 0 grams of carbs, 27 grams of protein.

i just ate 2 pounds of it for my post workout dinner, with 1 medium yam.

THAT'S A MAN'S DINNER

oh yeah, had to take a bunch of digestive enzymes to help breakdown all the protein...

InternetsUser
10-02-2006, 11:22 PM
Hey nice, thanks.

InternetsUser
10-02-2006, 11:25 PM
Ohh, I see somebody else has found Kashi cereal. It's insanely good nutritionally for how it tastes. I don't wanna be their spokesperson, but it's seriously a daily part of my diet.

Crunchbar
10-02-2006, 11:28 PM
what brand is the healthies for kashi?